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How to Run Up Hills and Not Get Tired!

Monday, July 27, 2015

Hey RIF REVers,

With Brisbane Marathon just around the corner I wanted to share my video on How to Run Up Hills and Not Get Tired. Even if you are only needing to run up small inclines this will help. 

RUNNING UP A HILL CAN BE EFFORTLESS. An oxymoronic statement by societies
standards - maybe? But, it's true!

I can run up hills without tiring and causing injury potential and can limit
recovery with a couple of basic tips.

Firstly, what do people usually do wrong? People sink down really low, and
rely on firing themselves up a hill using power. Doing so, runners
constantly shorten and lengthen (as they push off) through their body.
Shortening and lengthening our muscles causes an increased accumulation of
respiratory by-products, it increases our breathing rate and HR. We start to
anaerobically respire (due to not bringing in oxygen and clearing out the
carbon dioxide quick enough) and we start to anaerobically respire; with
lactate accumulating and our legs becoming stiff. All-in-all people just
freak out and make it difficult when it isn't done correctly and

So here are three simple tips to run up hills without tiring yourselves:
1. Lengthen through your hips and chest and bring your head to the sky. This
takes the weight off the lower body; preventing you from sinking and forcing
you to use additional power 
2. Completely relax your lower body - I refer to this as my "jelly legs". The
sensation feels a lot like my legs dangling down from the hips like pieces
of string.
3. Third and finally: creating propulsive without using power- move your
legs like you're on a stepper machine. In this motion the muscles in your
lower body are working eccentrically only (just lengthening). The muscles
stop working almost completely and the demand for oxygen stops there and
then. The HR and breathing consequently stays lower and all in all, it's
simply a pleasant experience. So you can keep running up and down the hills
without the fun element disappearing. 

Follow those tips correctly and accurately, and you can make hill running a
breeze and not an "uphill battle"

Enjoy those hills RIF REVers!


Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.



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